户外健身：5个简单且高效的动作英文双语对照

引言

户外健身是一种非常受欢迎的运动方式，不仅可以锻炼身体，还能让人心情愉悦。如果你对于户外健身的动作感到困惑，不妨试试以下5个简单且高效的动作。

深蹲

深蹲是一种非常有效的下半身锻炼动作。站在户外的草地上，双腿与肩同宽，双手放在胸前或者伸直，然后慢慢下蹲，直到大腿与地面平行，然后用力站起。这个动作可以有效锻炼大腿和臀部肌肉，增强下半身力量。

伏地挺身

伏地挺身是一种全身性的运动，对于锻炼胸部、肩部、手臂和腹部都非常有效。在户外的瑜伽垫或者草地上，双手和肩同宽，脚尖着地，保持身体挺直，然后慢慢弯肘下蹲，直到胸部几乎触碰地面，然后用手臂的力量推起身体。这个动作既可以增强肌肉力量，又可以提升心肺功能。

仰卧起坐

仰卧起坐是一种专门用来锻炼腹部肌肉的动作。找一个舒适的草地或者垫子，仰卧在上面，双腿弯曲，双手交叉放在胸前，然后用腹部力量慢慢抬起上半身，直到肩膀离地，然后缓慢放下。这个动作可以帮助紧实腹部肌肉，塑造好身材。

弹力绳训练

弹力绳是户外健身常用的训练器械，可以用来进行多种动作训练。比如，可以用弹力绳进行引体向上训练，或者做拉力绳深蹲。这些动作可以有效锻炼上半身肌肉，提升肌肉耐力和爆发力。

慢跑

在户外公园里进行慢跑不仅可以提升心肺功能，还能享受美妙的大自然风景。选择一个空气清新的早晨或者傍晚，穿上舒适的运动装备，慢跑30分钟到1小时，这样不仅可以燃烧脂肪，还可以放松身心，是一种非常健康的户外健身方式。

通过以上5个动作，你可以在户外尽情享受运动的乐趣，同时塑造健康的体魄。户外健身不仅可以锻炼身体，还可以让你更好地融入大自然，让生活充满活力和乐趣。

感谢您阅读这篇文章，希望这些户外健身动作能够帮助您更好地开始户外健身之旅。

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英文翻译对照，仅供参考

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Foreword

Outdoors fitness is a kind of very welcome movement way, can exercise not only, still can make popular feeling affection cheerful. If you feel bemused to the movement of outdoors fitness, might as well try the following 5 simple and efficient movement.

Crouch greatly

Crouching greatly is a kind of very effective below half body exercises a movement. On the meadow of station outdoors, double leg and shoulder are the same as wide, before both hands is put in the bosom or unbend, fall slowly next crouch, till ham and ground parallel, exert oneself to do sth. the station rises next. This act can exercise ham and coxal muscle effectively, enhance power of below half body.

Push-up

Push-up is the motion of sex of a kind of whole body, very effective to exercising ministry of bosom, shoulder, arm and abdomen. The gem gal of outdoors is filled up or on the meadow, both hands and shoulder are the same as wide, tiptoe touchdown, hold the body straight, crouch below curved ancon slowly next, till bosom almost ground of lay a finger on, the power that uses an arm next pushs a body. This movement can enhance muscle power already, can promote heart lungs the function again.

Sit-ups

Sit-ups is a kind use technically exercise abdominal sarcous movement. Look for a comfortable meadow or cushion, lie on one's back above, double leg bends, both hands across is put before the bosom, raise the upper part of the body slowly with abdominal force next, leave the ground till shoulder, next slow put down. This movement can help close solid abdominal muscle, model good figure.

Bounce rope trains

Bounce rope is the training appliance with outdoors commonly used fitness, can use undertake a variety of movements train. For instance, can undertake with bounce rope pull-up trains, perhaps do tensile rope to crouch greatly. These acts can exercise muscle of upper part of the body effectively, promotion muscle endurance and erupt force.

Canter

Undertake cantering to be able to promote heart lungs the function not only in outdoors park, still can enjoy wonderful nature scenery. Choose the morning with a fresh air or towards evening, put on comfortable sportswear to have, canter 30 minutes to arrive 1 hour, can burn not only so adipose, still can loosen body and mind, it is a kind of very healthy outdoors fitness kind.

Pass above 5 movements, you are OK the fun that outdoors enjoys exercise to the top of one's bent, model healthy physique at the same time. Outdoors fitness can exercise not only, still can let you blend in nature better, make the life red-blooded with fun.

Thank you to read this article, hope these outdoors fitness movements can help you begin the brigade of outdoors fitness better.